The Back Extension is performed lyng face down on a gym ball. It’s a very important exercise that is often over looked in favour abdominal curls. If you don’t strengthen the muscles in your back while over developing your abdominals you will get a poor posture and won’t be able to progress your abdominal work as much as you could.
Body Part and Muscle Group
The Back Extension work the Posterior Torso with particular focus on the Spinal Extensors.
Joint Actions
The movement to perform the Back Extension involves Spinal Extension.
Instructions
Lying face down on a gym ball with you back and legs straight and using your feet to help with stability.
Place your hands by the side of yout head and slowly lower your torso and then raise yourself bak up while maintaining tension in your back extensors.
Keep your feet on the floor throughout the exercise and your head should remain in line with your spine, looking down at the mat.
Progression: Stretch your arms out in front of you.
Back Extension on a Gym Ball
Using a Gym Ball to perform the Back Extension exercise will allow you a greater range of movement and make the exercise a little harder due to the effort you need to put in to keep yourself balanced. Don’t under estimate the difference it will make by having your hands by your side, by your head or straight out on front of you. Not only will it add take more effort to raise yourself up and back down again under control it will chance your centre of gravity and make the balancing on the Gym Ball that much harder.
Suggested Exercise Equipment
The following fitness products are suggested for this exercise:
Rate This Page
We're very keen to provide our users with the best information, please let us know what you think of this page by clicking the star that you feel represents the quality of this page.
Rating: 2.8/5 (5 votes cast)
